Comparing Nutrients in 100 grams Seitan VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	12.8% 370kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	5.28% 5.12g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0% 0g	61% 44.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	134% 75g	7.84% 4.4g	56g per day for Men 19-50 years

Vitamins

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	389% 1555μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	14% 142mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65% 5.2mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	NA	32.5% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	147% 16mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Seitan vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, QUAKER, CAP contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Vital wheat gluten.
• Both Vital wheat gluten as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Seitan vs Cereals ready-to-eat, QUAKER, CAP:

• Vital wheat gluten has 12.9 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus and 6.1 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 3.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Potassium, 26 times more Sodium and 19 times more Zinc than Vital wheat gluten.

Comparison of macro-nutrients per 100 grams:

• Vital wheat gluten has 1.8 times more Omega 3 and 17.1 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 2.8 times more Fat, 12.3 times more Saturated Fat, 6.2 times more Carbohydrate, more Sugars and 4.2 times more Fiber than Vital wheat gluten.
• Both Vital wheat gluten and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy and Omega 6 per 100 g.
• Both Vital wheat gluten as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.